7 Health Benefits of Plums and Prunes

Both fresh and dried plums contain fiber and antioxidants. They may help reduce constipation and benefit your overall health.

Plums contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases.

You can consume plums fresh or dried. Dried plums, or prunes, are known for improving several health conditions, including constipation and osteoporosis.

This article lists 7 evidence-based health benefits of plums and prunes.

1. Plum and Prunes are High in Nutrients

Plums and prunes are impressively high in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants.

Here is an overview of the nutrition profiles of plums and prunes.

Plums

Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals. One plum, on average, contains the following nutrients:

• Calories: 30
• Carbs: 7.52 grams (g)
• Fiber: 0.92 g
• Sugars: 6.55 grams
• Vitamin C: 7–10% of the recommended daily allowance (RDA)
• Vitamin A: 1.2–1.6% of the RDA
• Vitamin K: 3.5–4.7% of the RDA

Additionally, one plum also contains some copper, manganese, phosphorus, and magnesium.

Prunes

By weight, prunes are higher in calories than plums. One pitted prune contains the following:

• Calories: 22.8
• Carbs: 6.07 g
• Fiber: 0.67 g
• Sugars: 3.62 g

Prunes are also high in magnesium and vitamin B6.

Overall, the vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals.

In addition, prunes are higher in calories, fiber and carbs than fresh plums.

2. Prunes and Prune Juice May Relieve Constipation

Prunes and prune juice are well known for their ability to relieve constipation. This is partly due to the high amount of fiber in prunes.

The fiber in prunes is mostly insoluble, which means it does not blend with water.

It plays a role in preventing constipation by adding bulk to your stool and may speed up the rate that waste moves through your digestive tract.

Additionally, prunes and prune juice contain sorbitol, which is a sugar alcohol with natural laxative effects.

Older research even suggested that eating prunes could be more effective at treating constipation than many other types of laxatives, such as psyllium, which is a type of fiber often used for constipation relief.

It is important to keep in mind that eating too many prunes at once may lead to undesirable effects, such as diarrhea. To prevent this from occurring, it is best to stick with a serving of 1/4–1/2 cup (44–87 g) per day.

If you are using prune juice, make sure it is 100% juice without added sugars. Additionally, limit your portion size to 4–8 ounces (118–237 ml) per day.

3. Plums and Prunes Are Rich in Antioxidants

Plums and prunes are rich in antioxidants, which are helpful for reducing inflammation and protecting your cells from damage by free radicals.

They are particularly high in polyphenol antioxidants, which have positive effects on bone health and may help reduce the risk of heart disease and diabetes.

Anthocyanins, a specific type of polyphenol, appear to be the most active antioxidants found in plums and prunes. They may have powerful health effects, including reducing the risk of heart disease and cancer.

However, while all of these findings are promising, more human studies are needed.

4. They May Help Lower Your Blood Sugar

Plums have properties that may help with blood sugar control.

Despite being fairly high in carbs, plums and prunes do not appear to cause a substantial rise in blood sugar levels after they’re eaten.

This is attributed to their potential to increase levels of adiponectin, a hormone that plays a role in blood sugar regulation.

Additionally, the fiber in plums may be partly responsible for their effects on blood sugar. Fiber slows the rate at which your body absorbs carbs after a meal, causing blood sugar to rise gradually, rather than spike.

However, make sure to keep your portion sizes in check, since prunes are high in calories and easy to overeat. A reasonable portion size is 1/4–1/2 cup (44–87 grams).

5. Prunes May Promote Bone Health

Prunes may be beneficial for improving bone health.

Some research has linked prune consumption with a reduced risk of debilitating bone conditions such as osteoporosis and osteopenia, which are characterized by low bone density.

Not only have prunes been shown to prevent bone loss, they may also have the potential to reverse bone loss that has already occurred.

It’s still unclear why prunes appear to have these positive effects on bone health. However, their content of antioxidants and ability to reduce inflammation are thought to play a role.

The same research suggests that consuming prunes may increase levels of certain hormones that are involved in bone formation.

Prunes also contain several vitamins and minerals that have bone-protective effects, including vitamin K, phosphorus, magnesium and potassium.

Studies on the effects of plums and prunes on bone health are limited. However, the minimal amount of human research conducted on prune intake and bone health has produced promising results.

6. Plums and Prunes May Benefit Heart Health

Consuming plums and prunes on a regular basis may have a protective effect on heart health.

They have been studied for their potential to reduce high blood pressure and cholesterol levels, which are major risk factors for heart disease.

The positive effects plums and prunes appear to have on heart disease risk factors are likely due to their high content of fiber, potassium and antioxidants.

While the results of these studies are promising, keep in mind that more human research is needed to support the heart-protective effects of plums and prunes.

7. Easy to Add to Your Diet

Plums and prunes are convenient and easy to incorporate into your diet.

Reference: https://www.healthline.com/nutrition/benefits-of-plums-prunes

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